The Importance of Rest: Why You Need to Take Rest Days

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The Importance of Rest: Why You Need to Take Rest Days

Whether you’re a professional athlete or just starting your fitness journey, regular rest days are crucial for physical and mental well-being. As a competitive bikini bodybuilder in the off-season, I know firsthand the importance of rest days for achieving fitness goals. In this article, I’ll explain why rest is important, how often you should rest, what happens when you sleep, and how to make the most of your rest days. I’ll also cover the importance of hydration and establishing a good bedtime routine for optimal rest and recovery.

Why is Rest Important for Physical Health?

Rest is essential for allowing your body to recover from intense workouts. When you engage in physical activity, you create micro-tears in your muscles. These micro-tears are a necessary part of muscle growth and strength-building, but they also require time and resources to repair. Rest days allow your body to improve those micro-tears, making your muscles more robust and resilient.

In addition to repairing muscle tissue, rest is also crucial for preventing injury. You increase your risk of injury when you overtrain or don’t give your body enough time to recover. This is because your muscles, tendons, and ligaments become fatigued and are more susceptible to damage. Regular rest days give your body the time it needs to recover, reducing your risk of injury and allowing you to train safely and effectively.

Rest is also essential for promoting overall physical health. When you engage in intense physical activity, your body undergoes stress. This stress can trigger the release of cortisol, a hormone associated with inflammation and other adverse health outcomes. Rest days give your body a break from that stress, decreasing cortisol levels and reducing the risk of inflammation and other health issues.

Why is Rest Important for Mental Health?

While rest is crucial for physical health, it’s also essential for mental health. Exercise is often touted as a stress reliever, but it’s important to remember that your body still undergoes stress during physical activity. By taking regular rest days, you allow your mind and body to decompress and recharge. This can reduce feelings of burnout and fatigue and help you maintain a positive and sustainable fitness routine.

The Importance of Hydration

In addition to rest, hydration is crucial for optimal physical and mental health. Water is essential for regulating body temperature, transporting nutrients, and removing waste products. When you engage in physical activity, your body loses water through sweat. It’s important to replenish that lost water by drinking plenty of fluids throughout the day, not just during workouts. Aim for at least eight glasses of water daily and more if you’re engaging in intense exercise.

Establishing a Good Bedtime Routine

Finally, establishing a good bedtime routine can promote rest and recovery. Sleep is essential for physical and mental healing, and a lack of sleep can lead to adverse health outcomes. To establish a good bedtime routine, aim for at least 7-8 hours of sleep per night and a consistent sleep schedule. This means going to bed and waking up simultaneously every day, even on weekends. Additionally, create a relaxing bedtime routine that helps you wind down and prepare for sleep. This could include reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or meditation.

Making the Most Out of Your Rest Days

When making the most out of your rest days, prioritising sleep and hydration is critical. In addition to getting enough rest and drinking plenty of water, engaging in active recovery activities can promote blood flow and reduce muscle soreness. Operational recovery activities include yoga, stretching, or low-intensity exercises like walking or swimming. These activities can help improve flexibility, reduce muscle tension, and promote overall relaxation.

Remembering that rest doesn’t necessarily mean complete inactivity is also essential. While taking an entire day off from exercise can be beneficial, incorporating light activity on rest days can also be helpful. This could include activities like walking, gentle yoga, or foam rolling. The key is to listen to your body and avoid pushing yourself too hard on rest days.

How Often Should You Rest?

The frequency of rest days can vary depending on factors like age, fitness level, and workout intensity. You may need more frequent rest days if you’re engaging in intense workouts or have a history of injury. However, as a general rule, aim for at least one or two weekly rest days.

Additionally, it’s important to remember that rest days don’t necessarily have to be consecutive. You may choose to take one full day off from exercise each week, or you may prefer to spread out your rest days throughout the week. The key is finding a schedule that works for your body and lifestyle.


In addition to the tips mentioned above, adding supplements to your routine can also help promote rest and recovery. One supplement that has gained popularity in recent years is ashwagandha. Ashwagandha is an adaptogenic herb shown to help reduce stress and anxiety, improve sleep quality, and promote muscle recovery. It’s available in capsule form and can be taken daily as part of your regular supplement routine. You will find a range of cnp supplements at any of our Gym 64 branches.


In conclusion, rest is crucial for both physical and mental well-being. Taking regular rest days can help prevent injury, promote muscle growth and recovery, and reduce feelings of burnout and fatigue. Additionally, prioritising hydration and establishing a good bedtime routine can encourage rest and recovery. Remember, rest doesn’t necessarily mean complete inactivity, and incorporating active recovery activities on rest days can help promote blood flow and reduce muscle soreness. Listen to your body and find a rest schedule that works for you.